Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Nutrients in 100 grams ofCooked Frozen Kale

Boiled and Drained Frozen Kale.
boiledfrozenwholecooked

Macros Ratio

ProteinsFatsCarbs
33%
30%
37%

Vitamins

100gRDA for Men 19-30 years
Cooked Frozen Kale
Vitamin A146 μg
16%
Boiled and Drained Frozen Kale has 146 μg of Vitamin A per 100 grams, which is 16% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.06 mg
5.25%
Boiled and Drained Frozen Kale has 0.063 mg of Thiamine per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.14 mg
10.8%
Boiled and Drained Frozen Kale has 0.14 mg of Vitamin B2 per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.46 mg
2.86%
Boiled and Drained Frozen Kale has 0.457 mg of Vitamin B3 per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.06 mg
4.85%
Boiled and Drained Frozen Kale has 0.063 mg of Vitamin B6 per 100 grams, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled and Drained Frozen Kale has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C18 mg
19.8%
Boiled and Drained Frozen Kale has 17.8 mg of Vitamin C per 100 grams, which is 19.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled and Drained Frozen Kale has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1.6 mg
10.7%
Boiled and Drained Frozen Kale has 1.61 mg of Vitamin E per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K419 μg
349%
Boiled and Drained Frozen Kale has 418.5 μg of Vitamin K per 100 grams, which is 349% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate65 μg
16%
Boiled and Drained Frozen Kale has 65 μg of Folate per 100 grams, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cooked Frozen Kale
Calcium150 mg
15%
Boiled and Drained Frozen Kale has 150 mg of Calcium per 100 grams, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.07 mg
7.44%
Boiled and Drained Frozen Kale has 0.067 mg of Copper per 100 grams, which is 7.44% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.84 mg
10.5%
Boiled and Drained Frozen Kale has 0.84 mg of Iron per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium25 mg
6.25%
Boiled and Drained Frozen Kale has 25 mg of Magnesium per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.54 mg
23.6%
Boiled and Drained Frozen Kale has 0.542 mg of Manganese per 100 grams, which is 23.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus42 mg
6%
Boiled and Drained Frozen Kale has 42 mg of Phosphorus per 100 grams, which is 6% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium144 mg
3.06%
Boiled and Drained Frozen Kale has 144 mg of Potassium per 100 grams, which is 3.06% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1 μg
1.8%
Boiled and Drained Frozen Kale has 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium16 mg
1.07%
Boiled and Drained Frozen Kale has 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.27 mg
2.45%
Boiled and Drained Frozen Kale has 0.27 mg of Zinc per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Boiled and Drained Frozen Kale:
100 grams of Cooked Frozen Kale has outstanding amounts of Vitamin K.
It has a good amount of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Folate. It also has some Thiamine, Vitamin B3 and Vitamin B6. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Frozen Kale:
100 grams of Cooked Frozen Kale is an excellent source of Manganese. It has a good amount of Calcium, Copper and Iron. It also has some Magnesium, Phosphorus, Potassium and Zinc. The product has trace amounts of Selenium and Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Cooked Frozen Kale
Fat1.2 g
1.25%
Boiled and Drained Frozen Kale has 1.21 g of Fat per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.94 g
5.25%
Boiled and Drained Frozen Kale has 2.94 g of Protein per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate5.3 g
4.08%
Boiled and Drained Frozen Kale has 5.3 g of Carbohydrate per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy36 kcal
1.24%
Boiled and Drained Frozen Kale has 36 kcal of Energy per 100 grams, which is 1.24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.2 g
1.67%
Boiled and Drained Frozen Kale has 1.21 g of Sugars per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.3 g
6.05%
Boiled and Drained Frozen Kale has 2.3 g of Fiber per 100 grams, which is 6.05% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Kale has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.16 g
0.49%
Boiled and Drained Frozen Kale has 0.158 g of Saturated Fat per 100 grams, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.34 g
21%
Boiled and Drained Frozen Kale has 0.336 g of Omega 3 per 100 grams, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.26 g
1.5%
Boiled and Drained Frozen Kale has 0.258 g of Omega 6 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water90 g
2.43%
Boiled and Drained Frozen Kale has 89.82 g of Water per 100 grams, which is 2.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Boiled and Drained Frozen Kale:
100 grams of Cooked Frozen Kale is an excellent source of Omega 3. It has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Fat, Sugars and Omega 6, it has no Saturated Fat.